Mindfulness

If you’re like many of us, your days are filled with work, childcare, transporting the kids to and from after-school activities, housework and getting dinner on the table before midnight! It is inevitable, it seems, that we become extremely busy with various activities and commitments so much so that we don’t have time to consider ourselves and what we need. Often, our own health, our sense of self, as well as time allotted for self-care becomes the last things on our “to do” list.

In the midst of this chaotic daily life, many individuals who are frustrated about their weight and are desperate to try anything to help them lose weight, often find it easier to use diet pills, weight loss supplements, or follow the latest fad diet plan. However, more times than not these short term weight loss options merely serve to keep individuals stuck in a “yo-yo” dieting cycle and may ultimately contribute to their sense of failure when the weight is regained.

It is hard to believe there is any deficit in our knowledge of healthy food choices – information is easily accessible via the worldwide web. The weight problems of our society may have quite a bit to do with our impression that implementing and remaining consistent with healthy lifestyle changes are just too difficult and unbearable to be considered feasible. This could explain why diet products are so popular – they offer a tempting and tangible “quick fix” solution to weight loss. It is understandable that lifestyle behavior changes for weight loss can be hard, especially for individuals whose unhealthy patterns have taken years to develop and are now unconscious and routine aspects of their life. However, just because behavior change can seem difficult, it doesn’t have to prevent one from trying – an initial step toward your goal could be as simple as developing a bit of mindfulness.

Being mindful with your eating is about learning to develop a nonjudgmental awareness and acceptance of your self, your weight and your eating habits. Here are some suggestions on how to practice mindfulness in your eating: take TIME to listen to what your body needs; pay attention to your hunger cues and eat when you feel hungry (usually every 2-4 hours); choose foods that are both nutritious and satisfying; take TIME to eat (it takes 20 minutes for your stomach to tell your brain that you are full); avoid distracted, rushed eating situations, which can often lead to overeating; and stop eating when you are full (not when you are STUFFED). Following these tips will not only help you to trust your body, but you may also find that you will be satisfied with less food, hence less total calories. Ultimately, you will start to feel more confident and in control of your food choices.

Without some element of awareness, or mindfulness, in your approach to eating you may stay stuck in a pattern of skipping meals; waiting until you are starved before you eat; eating too fast; choosing low-nutrient, high-calorie foods; and overriding your fullness cues until you are stuffed – a pattern which can lead to weight gain or weight loss prevention. Nevertheless, if mindfulness seems like a foreign concept or a bit too difficult and/or you need additional support and accountability for your weight loss efforts then seek the counsel of a Registered Dietitian (RD) or licensed nutritionist/dietitian. A nutrition professional can help you develop an individual approach to address your specific nutrition goals.

This article was written by Heather Fisher, MS, RD, LD/N, dietitian and owner of Nutrition Education and Consulting Services. Contact her to get more information or to make an appointment by calling (850) 545-0975